Welcome to this guided meditation.
My name is yogi Brian meditations for panic attacks anxiety attacks This was inspired by my friend Amanda Amanda reached out to me She said yogi Brian,
Please make a meditation for panic attacks I was up at 3 in the morning with anxiety and I need some relief So this is for you all suffering from anxiety and panic attack right now And just know you're not alone And you're exactly where you need to be right here right now listening to this meditation Given yourself this time Given yourself permission to relax So find a comfortable space a place where your body can remain still You can sit on a chair on a sofa a meditation cushion or lay down on your back Just find a place where you can be still Once you find your place softly and gently Close your eyes Focusing on your breath And we'll start with some deep breathing And you'll breathe in and out through your mouth So take an exhale exhale all the air out and then inhale one two three four hold and exhale one two three four inhale one two three four whole Exhale one two three four inhale one two three four whole exhale one two three four Inhale one two three four whole exhale one two three four and just allow that breath to keep going counting four on the inhale holding and exhale counting four And as you breathe saying the mantra I will remain calm and steady I Will remain calm and steady I Will remain calm and steady I will remain calm and steady Noticing the fingertips and toes And those fingertips and toes are relaxed And your fingertips and toes and it spreads throughout the body This relaxation spreads throughout your body each and every breath you take And you notice your body relaxing even more and more and you notice your anxiety Is starting to fade away?
Each and every breath you take Each and every breath you take you realize You're in your body and you realize you're safe right here right now Whole body relaxes I will remain calm and steady I will remain calm and steady Calm and steady And your conscious mind can start to relax Your conscious mind can let go Because your unconscious mind is listening to everything it needs to hear And as your conscious mind relaxes your unconscious mind Knows exactly what to do to relax your body Because your unconscious mind controls your heartbeat Controls your heartbeat And your unconscious mind can return to its natural state of peace and tranquility And your conscious mind fades away It relaxes even more and more And you feel a wave of relaxation throughout your body From the tips of your toes to the crown of your head Not yet,
But in just a moment I want you to use that great imagination of yours Not yet,
But in just a moment I want you to imagine yourself in the most relaxing environment you've been to Maybe it's a beach or in the woods or up in the mountains And I want you to imagine this most relaxing place you've ever been This peaceful place I want you to imagine it I want you to feel yourself there If you're at the beach,
Feel your feet in the warm sand Or if you're in the woods,
Smell the pine trees Or if you're in the mountains,
Feel the breeze Wherever your relaxing place is,
I want you to feel all the sensations What do you smell?
What do you see?
What do you feel?
What do you feel?
How does your skin feel?
How does your heart feel?
And you start to relax even more and more Your body sinks deeper and deeper into a relaxed state Each and every breath you take,
You're there in your most relaxing environment I'll give you some time to feel this relaxation,
Be in this most comfortable environment And just allow the picture,
The scene of this environment to fade away And come back to the feeling in your body,
This relaxation,
This sense of ease in your body Feel this feeling in your body Maybe you start to smile And you realize your breathing has automatically smoothed out all on its own Because you're safe right here,
Right now You're exactly where you need to be And your mind is relaxed,
Your body is relaxed Because your breath is nice and smooth Now open your eyes and find an object in front of you Maybe it's the ceiling,
You're looking at a ceiling fan Or maybe you're looking at a clock or a piece of furniture Just look at that object and just notice it in front of you Notice the colors,
The texture Just notice this object And you notice your mind is in the present moment,
Right here,
Right now,
Focused on this object And now take a look around and just notice other objects,
Other things in your room,
In your environment And notice you're here in the present moment You're okay in the present moment You're breathing in the present moment And your body is relaxed And your mind is here You're exactly where you need to be You're enough And telling yourself throughout your day,
I will remain calm and steady I will remain calm and steady You can stay here as long as you'd like Thank you so much for meditating with me And have a very relaxing and gratitude-filled day today Namaste
